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3x20–Second Sprints

This workout is the result of extensive scientific research and more challenging than REHIT Intense.

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This workout consists of 60-seconds of all-out sprinting, with warm up, recovery and cooldown at a significantly higher load of 50 Watts vs. only around 20 Watts in the REHIT Intense ride.

Here’s how it works:

  • Short warm up
  • 3x20-second sprints, with a 2-minute recovery between each sprint
  • Final 3-minute cooldown


Sprints demand maximum intensity, while warm-up, recovery and cooldown are performed at lower intensity.

The workout lasts 10 minutes.

Credits and thanks to

J Gillen, et al.

W Bostad, et al.